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Exercises for weight loss of sides and abdomen

A classic example of a beautiful female figure involves the silhouette of the "guitar" - smooth bends from the chest and hips to a thin waist. Excessive power, sitting work, lack of time to visit the gym are reflected in the complexion. The female body accumulates fat, first of all, on the stomach and sides. Destruction in nutrition does not help. The experiences of beauties are in vain about this. The complex of simple exercises will help to drive fat deposits and create a beautiful silhouette in a couple of months.

A slender figure

All physical exercises for losing weight and sides can be done at home. The best effect is given by home training three times a week for 30-40 minutes. For classes, the following conditions and shells are important:

  • Light comfortable clothes;
  • Rug;
  • Hula-hup;
  • Stick;
  • Dumbbells;
  • Fitball;
  • Pillow;
  • Ball.

Examples of exercises in a standing position:

  1. Simple squats. Stretch your hands, sit deeply 15 times.
  2. Star on the shoulder blades. Lie on a rug, smoothly raise your legs, hips, a torso up, so that the body forms a flat vertical line. The waist is supported by palms, resting his elbows on the floor. You need to hold out in this position for half a minute.
  3. "Mill". Broadly put legs, socks - 45 ° to the sides. Bend, touching the right sock with the left hand, draw back and up. Repeat the same with the other hand. 2 sets are required 15 times.
  4. Twims to the side with his hands. Stick your hands to the sides. Take the left hand back behind the waist, right - stretch to the left. Return to the initial position and repeat in the opposite direction. Twins of the hands should resemble shocks. Exercise effectively pulls the sides if you repeat it 30 times.
  5. Twisting standing. Combine your hands behind the back of the head. Bend to the left, pulling the left knee to the elbow. After 15 inclinations, repeat the same amount to the right.
Standing exercises

Sitting exercises

  1. Drawing with your legs. Sitting, hands to rest his hands on the floor behind you. Combine your legs and, raising your feet, write imaginary numbers with the tips of the feet: 0, 1, 2, 3 and so on, to 9. Beginning enough, gradually bring to 3 repetitions with short breaks.
  2. Tilt forward. Sitting, spread legs wide. Connect the fingers on the back of the head. Bend in turn with the left elbow to the right thigh, with the right elbow - to the left, 7 times each.
  3. Raising the legs. Sit on the rug, keep your back vertically. Raise the legs up in turn, holding them straight, with a pulled toe. Minimum - 5 repetitions with each foot.
  4. Walking buttocks. Sitting on the floor, stretch your hands forward. Move on the buttocks back and backward, like steps (10 ropes, 10 - ago). Keep your legs vertically.

Exercises lying

  1. Simple twisting. Lie, clasp your fingers under the back of the head, bend your knees. Direct the elbows forward. Raise your head 20-30 cm from the floor. The lower back do not tear off the floor. The number of repetitions is individual, you need to do it to the sensation of the heat in the muscles. Caution: do not pull your head with your hands too much so as not to damage the cervical vertebrae.
  2. Complicated twisting. Repeat the previous exercise, but raising slightly bent legs up.
  3. Rise the body with a turn. Starting position-according to exercises 1-2. To lean forward diagonally: the left elbow to the right, then the right elbow is left. Do 15 times with each hand.
  4. Landing the legs with a wrest of the waist. Starting position - on ex. 1-3. The legs are half-bent at the knees and closed. Raise them up, tearing the waist from the floor. Direct the elbows forward. 3 sets of 15 repetitions are required. Caution: not to bend the spine too much in order not to give it a dangerous load.
  5. "Scissors". Lie straight, put your hands on the sides of the body. Raise the feet of the straightened legs to the maximum possible height from the floor. Connect and spread the feet 5 times. Lower your legs. Repeat 3 - 10 times.
  6. Twins to the side. Lie on the side, lean on the elbow. Make swings with a straight foot up 20 times. Repeat the exercise on another side. In addition to the lateral muscles of the press, swings form a beautiful line of hips and buttocks.
  7. "Bike". Classic exercise for tightening the abdomen and span. Lying on your back, put your hands under the back of the head and bent legs "rotate the pedals" in the air. The exercise is effective if you do it for 5 minutes.
  8. "Planck". Position - facing the floor. Bend your hands in the elbows. To rest on the floor with socks and forearms. Hold the position for half a minute. The body should be strictly horizontally.
Exercise for the press

Exercises with shells

  1. Rotation with a stick. Sit on a chair, put your feet shoulder -width apart. Put a stick on the shoulders from behind. Take your hands on both ends of the stick. Turn the elbows to the left and right. The exercise is effective if you do it 100 - 200 times, in 3 approaches.
  2. Twisting on Fitness Ball. Lying with a lower backball with your lower backball, clasp your fingers under the back of the head, put your shoulders wider and rest on the floor. Direct the elbows forward. Raise your head up, rounding your back. Repeat three times, 20 times each. There is a second version of this exercise. Lie on the floor, put your feet on fitball, hands - behind the head. Raise the shoulders from the floor, twisting the back.
  3. The rotation of the hula huup. Circular movements of the waist during rotation of the hoop quickly pull the side muscles and drive fat. You can start from 5 minutes. Over time, the exercise is extended to half an hour. It is important - the hands when moving the waist must be widely spread.
  4. Squats with dumbbells. The weight of dumbbells for beginner athletes is from 1 to 3 kg. For lack of real dumbbells, you can use sandbags or bottles of water. 10-15 deep squats are made, in which the loads relate to the floor. In order for the press to strain in full force, you need to inhale on movement down, exhale - when straightening the legs.
  5. Tilts with dumbbells. Take dumbbells in both hands. Put your legs slightly wider than the shoulders. Raise the right hand vertically up, left - reach the left foot. Repeat 15 times, then - the same number of inclinations to the right. Turn the face to the side of the raised hand.
  6. Tilts with dumbbells. Foots put widely. Take the left hand by the neck, lean to the right foot with the right hand from the dumbbells. Make 15 times in each direction.
  7. Lifting pillows. Lie on the floor, hands - on the sides, hold a pillow between the foot. Raise the pillow as high as possible from the floor, make it in circular movements until the heat in the muscles is felt.
  8. Lifts of the legs with the ball. Lying on the side, hold a small ball between the legs. Raise your legs with the ball, hold them in the air for 10 seconds. Repeat 10 times, the same amount on the other side.
    9. Lifting the legs
  9. Sliding with lids. The exercise requires two ordinary lids from cans. Take a pose as for push -ups from the floor. At the same time, put on the covers. With a sliding movement, pulling the legs to the hands, raising the pelvis. The exercise is good only on the smooth floor (wood, linoleum, etc. ). Repeat 10 times.
  10. Sliding with knees. The same position as in exercise 9, socks are on the lids. You need to slide your feet, bending your knees until they come close to their hands. Straighten, sliding the lids on the floor until the body takes the original position. 10 repetitions are required.

All exercises are very effective, and help remove the stomach in 2 weeks. But inexperienced athletes cannot be started with long training. The load is enhanced gradually. Regular classes will always maintain harmony.